20150606 KB & Pushups

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4 rounds of 60s Bodyweight squats 30s KettleBell Pushups 80s Cleans2 31s KettleBell Pushups 60s Pillar Lunge Left 60s Pillar Lunge Right 32s KettleBell Pushups 90s Jerks2 33s KettleBell Pushups 40s Swings2 34s KettleBell Pushups 75s Swing Left 75s Swing Right 35s KettleBell Pushups 60s Alternating Swings 36s KettleBell Pushups 80s Pulsed Squat (In Threes) 60[++5] Rest Impetus file is here Typical HR profile is something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHVWZqQVpJWFRobzg&export=download” title=”20150606-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150605 5×5 FFM/Tabata(ish)

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EDT=Escalating Density Training (go heavier and heavier, keeping pace/duration the same) 1. Swings2 EDT 20:10 x10 2. Long Cycle2 EDT 20:10 x10 (Light & Fast) 3. Swings2 EDT 20:10 x10 (Preferably heavier than the 1st round) 4. Long Cycle2 42reps@7s 5. Swings2 EDT 20:10 x4, followed by Long Cycle2 25reps@7s Impetus file is here Typical HR profile would be something like this [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHdjhyWGJ1SHJXOVU&export=download” title=”20150605-FFM-5×5-TBT.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150604 Long (downhill) Cycle

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A slow, but sufficiently heavy to be challenging set of Long Cycle2. You need to choose 3 sets of KB pairs to suit your ability. The pace is not fast at all, and you will spend relatively long in racked/rest positions, so take this into consideration. Light 24 @ 8s Rest 40s Heavy 28 @ 12s Rest 50s Medium 32 @ 10s Rest 60s Heavy 36 @ 13s Rest 70s Repeat a second time, adjusting weights (upward) if necessary. Impetus file is here

20150603 Double Box (B/D)

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In the tradition of the birthday workout… Rika 02-06-1979 (36), so we have 2-6-19-36-79 to work with, from which we will create 62, and 6+2=8 Load/tire out the shoulders…then when they can’t interfere anymore…do Jerk/LC using the hips 79s Boxing or Skipping or Prison Burpees 36s Wheel 79s Jerks2 36s Bridge 79s Long Cycle2 62[++6] Rest (6+2=)8 rounds Impetus files is here

Standard KB colours

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[google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHaF9aLUNYZzdDUnc&export=download” title=”KB-colours.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”400″ height=”570″ extra=”image” style=”embed”]